Fitting in 20 Minutes

Please use the exercise glossary HERE for instruction on how to do the exercises.

For core training check the link out HERE.

If you have any issues then please don’t hesitate to contact me.

Please be sure to come to a gradual stop to cooldown and stretch all the muscles used after the session apart from your abdominal muscles if you are newly postpartum.

Workout 1

2-3 Minute Warm Up

5 Walk outs

15 In out Jumps

20 umping jacks

x 3

Part 1- PUSH- 10 Minutes

As many rounds as possible in 10 Minutes.

Take rest as and when needed

7 Hand Release Press Ups

20 Strict Shoulder Press

10 Jump Squats, Land light

Part 2- PULL- 10 Minutes

As many rounds as possible in 10 Minutes.

20 Straight leg Deadlift

20 DB/ KB Swing

20 Swing Lunges

Part 3 Cardio- 999, As many rounds as possible in 9 Rounds

9 Squat Press

9 Slow Burpees (ensure core engaged)

Workout 2

2-3 Minute Warm Up

20 Squats

12 Swing Lunges

10 Press Ups

x3

20 Minutes, As many rounds as possible

30 Squats with curtsy lunge

15 Side/ Lat raises to front Raises

30 1 Leg Step Ups/ Split lunge leg in TRX (one leg at a time 15 each side)

30 1 Arm Snatch, alternate arms

30 Hip Thrusts

20 Bent Over Fly

20 In out jump squats

20 TRX Row

Part 2- Abs- 5 Minutes

3 x 30 seconds Plank on hands

2 x 20 Bicycle crunch (pull belly button in and legs bent 90 degrees take elbow to knee)

15 x Modified Curl up aim for 10 second hold

Workout 3

2-3 Minute Warm Up

5 Squat Press

10 Frog Jumps

15 Seconds fast feet, tapping toes on ball or something?

x 3

Part 1- 10 Minutes

As many rounds as possible in 10 Minutes.

20 Chest Press

20 Front rotational Lunges

10 Walk Outs with Press up

20 Jumping Jacks

15 Tricep Dips

Part 2- 10 Minutes

As many rounds as possible in 10 Minutes.

15 Wide Leg Squat Up row

20 Plank rows (renegade rows)

20 Straight Leg Deadlift

20 Lat Raises to front Raise

Part 3 Cardio- 2 Rounds, 3 is best if you have time

40 seconds on, 10 seconds off

Swing Lunges

Snatch

Wide leg Squat Press

Workout 4

2-3 Minute Warm Up

15 Squat Press

10 Press Ups

10 Slow Burpees

x3

Part 1- 20 Minutes, As many rounds as possible

20 Lat Raises

15 Weighted Squats

7 Hand Release press ups

30 Hip Thrusts

20 TRX Row

30 Low Pulses in squat (don’t come up pulse for 20)

20 Arnold Press

10 Mountain Climbers

Part 2- Abs- 5 Minutes

3 x 30 seconds Plank on hands

2 x 20 Bicycle crunch (pull belly button in and legs bent 90 degrees take elbow to knee)

15 x Modified Curl up aim for 10 second hold